Author: f3nano

Date: 2023-08-23
AO: thepatriot
Q: Strange Brew
PAX: CableGuy, Coconuts, Ice Tea, Wedding Singer, @spokes
FNGs: None
COUNT: 6
WARMUP: SSH, IW, LBAC, CP, DD, CK
THE THANG: 3 plus sets of 10 burpees, 20 hand release merkins, 30 shoulder taps, 40 bb sit-ups, 50 body weight squats. After each set run 1/4 mile including stairs on home side stands. MARY: 25 Nolan Ryans, 40 toy soldiers
ANNOUNCEMENTS: shout out to new AO
COT:. Q has been avoid “resulting” I.e. judging a decision based primarily on outcome versus the process that went into the decision. Often the outcome is out of our hands. Similarly focusing on praising effort/process with his 2.0s, because again outcomes are often out of our control.

Date: 2023-08-23
AO: horizon-ao
Q: Gherkin
PAX: Mayberry, Disco, Defiance, 3 mile, Kodiak, Classified, Trifecta, Purple Rain, SPINAL TAP FNGs: None
COUNT: 10
WARMUP:
Imperial walker, hillbilly, Willy mays hays, cherry picker, worlds greatest stretch, down dog, up dog, THE THANG:
My high school crew warmup
We completed it in about 30 minutes. The best I could do in high school was about 25 minutes- so not too shabby. MARY:
Included above
ANNOUNCEMENTS:
9-11 stairclimb, welcome to the new AO in falls church.
COT:
It’s easy to say I can’t do something because I’m getting older, but we can still get pretty damn close. Don’t give up the fight!

Date: 2023-08-23
AO: compound
Q: Booking
PAX: Walk-on, Cowboy, Popeyes, Poe, Peanuts, Hightower, Obadiah FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hill Billies, Cherry Pickers, Michael Phelps, Cherry Pickers, Down Dog, Cobra Kai THE THANG:
20 overhead presses
rifle carry downfield then run a lap

20 overhead presses
20 curls
shoulder carry downfield, then run a lap

20 overhead presses
20 curls
20 squats
farmer carry downfield, run a lap

20 overhead presses
20 curls
20 squats
20 coupon swings
rifle carry downfield, run a lap

20 overhead presses
20 curls
20 coupon squats
20 coupon swings
20 chest press
shoulder carry downfield, run a lap

20 overhead presses
20 curls
20 coupon squats
20 coupon swings
20 chest press
20 coupon calf raises
farmer carry downfield

40 merkins/ 20 freddy mercuries/ 20 big bois

MARY: Dokey Kicks, Mule Kicks
ANNOUNCEMENTS: 9/11 stair climb- overnight ruck preceding the event
COT: Lots of Dad’s dropping off college kids for the first time the past week. Q reflected on importance of spending time with his young kids while they still want to do things with you making lasting memories.

Date: 2023-08-23
AO: apollo
Q: Monk
PAX: MileHigh, Juneau, Doodles, Lightyear
FNGs: None
COUNT: 5
I picked a random workout playlist from Spotify. It started out nicely with the Dropkick Murphys, then offered up some interesting Middle Eastern songs, but at some point ended up with lullabies. That was weird.

Warmup
windmills, imperial, walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, Fellowship lap

Murder Hornet
Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon. Repeat til 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing.

The Cooper: 1/2 lap around track. 10 burpees, 10 Squats, then 10 Merkins. ½ Lap around track. Then 9,9, 9 of same. We we got down to 7 down before it was time for Mary.

Mary: leg lifts over blocks, American Hammer with the block, LBC‘s

COT: the 3rd F in F3 is about faith as much as it is about service. F3 espouses no particular faith, but to the fact that a man needs a purpose outside of himself to make his life meaningful. In fact, what a man believes about himself, and his world impacts his willingness to serve. For that reason, I encourage you to consider what some people call the God question. Many people, including Christians, hope that God exists, is a loving God, and is involved in our lives for a benefit. Wherever you come down on that question, it’s an important one, so consider it today.

Date: 2023-08-22
AO: thegeneral
Q: 2 percent
PAX: Gherkin, Flipper, bogey, Rousey (GrandStrand – Myrtle Beach SC), Toolbox, Hard Knox FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey to the stairs for some Jacob’s Ladder – 10-1 burpees/jump squats
Pull ups – individual max effort while PAX performed merkins, Turkish get-ups, flutter kicks, burpees, squats, Bonnie Blairs and shoulder taps.
Mosey to the football field. To celebrate the upcoming start of College Football, the PAX attempted to reenact one of the most iconic plays in history. 11/30/13 Iron Bowl, Alabama vs. Auburn & the “Kick Six”. Each PAX took turns returning the failed field goal attempt 100+ yards while the remaining PAX chased him down the sidelines.

https://www.youtube.com/watch?v=vR7s2m5Z5GA

MARY: Nolan Ryan’s

ANNOUNCEMENTS: New AO launching 8/23 in Falls Church, 9/11 Stair Climb, Overnight Ruck 9/10

COT: Anything can happen with one second remaining.